Sculpt lean and defined six-pack abs with the cable crunch
Fed up of doing hundreds of sit-ups with little to show for it? Add the cable crunch to your training toolkit to hit your abs with maximum resistance and through a greater range of motion to sculpt the lean, hard and athletic six-pack you want, says New Body Plan fitness editor Joe Warner
Want a lean, athletic and impressive middle? Cranking out countless crunches just won’t cut it. To get the defined and hard six-pack abs you want, you need to get clever with your training. And for a flat stomach, that means incorporating cables.
There’s few better cable machine exercises to add to your six-pack-sculpting gym regime than the cable crunch.
This powerful core exercise targets the rectus abdominis muscle, which is responsible for creating the “six-pack” look, as well as the obliques and hip flexors.
And unlike traditional bodyweight crunches or sit-ups, the cable crunch provides resistance throughout the entire range of motion, making it a more effective exercise for building strength and definition in the abs.
Here’s everything you need to know about the cable crunch and how to do it effectively to achieve the stronger, leaner, and more defined core you want!
Find your perfect fat-loss plan!
Take the New Body quiz!
What is the cable crunch?
The cable crunch is an exercise commonly performed in the gym as part of an abdominal workout. It is performed using a cable machine, which typically consists of a weight stack connected to a cable and handle or rope attachment (see below for detailed cable crunch form guide with bonus tips).
The cable crunch is often used as a superior alternative to traditional crunches and sit-ups. Why? It allows for a greater range of motion and more resistance, which can help to target the rectus abdominis muscle more effectively. It can also be modified by changing the height of the cable, the position of your body, or the attachment used to perform the exercise.
What muscles does the cable crunch work?
The cable crunch is a great exercise for targeting the abdominal muscles, particularly the rectus abdominis, which is the large muscle that runs down the front of the abdomen and is responsible for creating the “six-pack” look. The rectus abdominis muscle is the primary muscle worked during the cable crunch.
The cable crunch also works the oblique muscles, which are the muscles on the sides of the waist. The internal and external obliques help to rotate and flex the trunk, and they also play a role in stabilising the spine.
The cable crunch also engages other muscles to a lesser extent, such as the hip flexors, which help to lift the legs towards the torso, and the erector spinae muscles of the lower back, which help to stabilise the spine and maintain good posture during the exercise.
Overall, the cable crunch is an effective exercise for targeting the core muscles, including the rectus abdominis and the obliques, and can help to improve core strength, stability, and definition.
How to use the chest press machine to build a bigger and stronger chest
Is the cable crunch a good abs exercise?
Yes, the cable crunch is generally considered to be a good exercise for strengthening and toning the abdominal muscles. It is particularly effective for targeting the rectus abdominis muscle, which is the large muscle that runs down the front of the abdomen and is responsible for creating the “six-pack” look.
Is the cable crunch better than other abs moves?
Compared to other abdominal exercises, the cable crunch offers a number of advantages. For one, it provides constant tension on the abdominal muscles throughout the movement, which can help to increase muscle activation and stimulate greater muscle growth. It also allows for a greater range of motion than traditional crunches or sit-ups, which can help to target the entire length of the rectus abdominis muscle.
However, as with any exercise, it’s important to use proper form and technique when performing the cable crunch to avoid injury and get the most benefit from the exercise. Additionally, it’s important to vary your exercises and include other exercises that target different parts of the core, such as the obliques and the lower back, to achieve a well-rounded and balanced core workout.
Is the cable crunch better than a sit up?
The cable crunch and the sit-up are both exercises that target the abdominal muscles, but they do so in different ways. The cable crunch is performed using a cable machine, which provides resistance throughout the movement, while the sit-up is typically performed on a mat or bench with no external resistance.
Compared to sit-ups, the cable crunch can provide a greater range of motion, allowing you to fully contract the abdominal muscles and achieve a deeper stretch. The constant tension provided by the cable machine also ensures that the abdominal muscles are engaged throughout the movement.
On the other hand, some people may find the cable crunch to be more challenging and difficult to perform with proper form, especially if they are new to using gym machines or have limited core strength. The sit-up, while simpler, may be a more accessible exercise for beginners or those with lower fitness levels.
In general, both the cable crunch and the sit-up can be effective exercises for strengthening the abdominal muscles, and it’s important to include a variety of exercises in your core workout routine to ensure that you are targeting all of the muscles in this area.
Does the cable crunch burn stomach fat?
While the cable crunch can help to strengthen the abdominal muscles, it is important to understand that it alone is not likely to burn stomach fat.
To burn fat in any area of the body, including the stomach, you need to create a calorie deficit by burning more calories than you consume through a combination of exercise and a healthy diet.
This typically involves a combination of cardio exercise, such as running or cycling, and compound strength training lifts, such as the barbell back squat, trap bar deadlift, Smith machine bench press, T-bar row and machine shoulder press, to build lean muscle mass and increase metabolism.
In addition to exercise, it’s important to maintain a healthy diet that is high in protein, fibre, and healthy fats, while limiting processed foods, sugar, and saturated fats. By combining a healthy diet and regular exercise with core-specific exercises like the cable crunch, you can help to build lean muscle mass, increase your metabolism, and reduce body fat levels, including in the stomach area.
How do I do the cable crunch?
Here are the key form steps to perform the cable crunch exercise effectively:
1. Start by attaching a rope or handle to the high pulley of a cable machine and setting the weight to an appropriate level.
2. Kneel down in front of the cable machine and grasp the rope or handle with both hands, pulling it down so that it’s in front of your face.
3. Sit back on your heels so that your hips are resting on your heels and your upper body is at a 45-degree angle to the floor.
4. Engage your core muscles and slowly bring your elbows towards your thighs by crunching your abs, making sure to keep your head and neck in a neutral position.
5. Pause briefly at the bottom of the movement, then slowly release and return to the starting position, allowing your arms to straighten fully and your abs to fully relax.
6. Repeat for the desired number of reps.
It’s essential to maintain good form throughout the exercise to avoid injury and get the most benefit from the movement. Remember these key tips when you next do the cable crunch:
Keep your lower body stationary throughout the movement.
Engage your abs and avoid using your arms or momentum to pull the weight.
Use a weight that challenges you without compromising your form.
Breathe out as you contract your abs and breathe in as you release.
Find your perfect fat-loss plan!
Take the New Body quiz!
Burn fat and lose your belly with the best cardio for weight loss